5 Minute Protein Breakfast Sandwich - This quick sandwich can be ready in no time and is packed with protein and good fats to kick your day off. Wrap it up and eat it on the go and skip the drive through lane! | macheesmo.com
Happy Mornings

5 Minute Protein Breakfast Sandwich

One of my everlasting goals with this here little blog is to get people on the fast breakfast train. Especially since having a baby, I get that mornings are stressful. Getting everybody out the door looking presentable and feeding them something is a struggle for most people.

So this is just another option in that long list of options including homemade instant oatmeal and coffee mug sandwiches.

This version, which seriously takes five minutes to make, is jam-packed with protein. It’s a great way to start your day and it’ll keep you energized until lunch. Just comparing it to the classic fast food breakfast sandwich, the Egg McMuffin, it has 24 grams of protein instead of 14 grams. It’s also crushes the fast food breakfast on taste and I would bet that you can actually make this protein breakfast sandwich quicker than it would take to sit in a drive-through line.

Have the ingredients on hand this week and don’t skip breakfast!

5 Minute Protein Breakfast Sandwich - This quick sandwich can be ready in no time and is packed with protein and good fats to kick your day off. Wrap it up and eat it on the go and skip the drive through lane! | macheesmo.com

Protein Breakfast Sandwich

Just a moment please...

Yield
1 sandwich
Prep Time
Total Time

This quick sandwich can be ready in no time and is packed with protein and good fats to kick your day off. Skip the fast food!

Ingredients

1 english muffin, toasted
1/4 cup black beans
Pinch of chili powder
Pinch of garlic powder
1/4 avocado
1 large egg
1/2 ounce cheddar cheese, grated
Hot sauce
Salt and pepper
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Directions

1) Toast English muffin.

2) Whisk egg in a bowl and microwave on high for 65 seconds. Remove egg and fold it into a circle shape the size of the muffin. Top with cheese and microwave for another 15 seconds.

3) Mash black beans (drained and rinsed) with chili powder, garlic, and a pinch of salt and pepper.

4) Spread black beans on the english muffin and top with the avocado. Place hot cheesy egg on top of the ‘cado and season with salt and pepper. Add a dash of hot sauce.

Eat the sandwich right away or wrap it in heavy duty foil and take it on the go!

Fast Protein Breakfast Sandwich

Rather than deal with a slice of ham or something, the quick way to get some extra protein in a sandwich is black beans! They are so good on a breakfast sandwich and frequently overlooked!

Protein Breakfast Sandwich beans

Bean mash.

I just drain and rinse them really well and then mash them with some spices and a pinch of salt.

These are sandwich ready!

Protein Breakfast Sandwich beans

Mash it up.

The Microwaved Egg

Microwaved eggs are not my favorite, but they have a time and place and they actually work fine on a sandwich like this. The key is to really scramble them well to get in some air and then microwave the egg for about 65-70 seconds.

The egg should puff up and then be ready to go!

Protein Breakfast Sandwich egg

Quick egg!

Use a fork or something to fold the egg over itself into a shape like the muffin your gonna stick it on. Then add some cheese. A little cheese goes a long way here. I like cheddar but use whatever you have!

Protein Breakfast Sandwich egg

This is how you do it.

Then back in the microwave for 10-15 seconds.

Boom.

Protein Breakfast Sandwich eggs

BOOM.

Toast your English Muffin and slather on the black beans. Then top that with some avocado and a sprinkle of salt.

Protein Breakfast Sandwich making

Build it up!

Slide on your egg and sprinkle on a dash of hot sauce if that’s your thing!

Eat this thing immediately or wrap it in foil and take it to go!

Seriously. Five minutes. Breakfast is ready.

5 Minute Protein Breakfast Sandwich - This quick sandwich can be ready in no time and is packed with protein and good fats to kick your day off. Wrap it up and eat it on the go and skip the drive through lane! | macheesmo.com

5 Minute Protein Breakfast Sandwich - This quick sandwich can be ready in no time and is packed with protein and good fats to kick your day off. Wrap it up and eat it on the go and skip the drive through lane! | macheesmo.com

15 comments on “5 Minute Protein Breakfast Sandwich

  1. I can get on board with this! Thanks for posting a delish vegetarian breakfast sandwich recipe :)

  2. I love beans for breakfast! Being in the land of breakfast tacos (TX), I love anything with beans, avocado, and/or hot sauce so I’m looking forward to trying this. Thanks for sharing!

  3. I’ve made something like this using 1/4 cup egg substitute and a bit less cheese. But black beans I never thought of, and with the avocado too, it sounds delicious. Thanks, this goes into the breakfast rotation for sure.

  4. Great idea. And a can of beans will go fast if you make these every day, so no worries about going bad. Thanks.

    1. Yea, but reheated eggs aren’t my favorite. Can be done, but you could also just cook the egg in a skillet. One egg in a small skillet will cook in about 90 seconds. Good luck!

  5. Trying to lower my LDL’s & discovered that cheese (not eggs) are the culprit for me. Plus, I’m not a fan of avocado’s. Any suggestions for substitutions for the cheese & guac that keeps the protein & calcium?

  6. Cucumber slices have many nutrients. Not often recognized….spinach leaves on a egg sandwhich,maybe spread tahini butter. Delicious.

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